]]>Your brain is a vastly interesting object. In fact, it is likely one of the most complex things in the universe. However, the brain can ultimately be divided into two distinct yet connected systems: the conscious mind and the subconscious mind.

The conscious mind is your logical mind. It receives information from your five senses. It is where you think and rationalize. Logic rules the day in the conscious mind. However, the conscious mind does not control our actions. Our actions are almost exclusively controlled by the subconscious mind. This mind is largely ruled by emotions and instinct. Its job is to help us meet our needs and urges: reproduction, food, thirst, safety, intimacy, and many others. It is a very powerful force. It doesn’t reason or judge; it simply acts, often commanding your actions.

Together, these two minds work together to determine your actions. They can bring you success or failure, happiness or anxiety, achievement or frustration. It is all in the way you use them. You cannot outperform your image of yourself that is stored in the subconscious mind. This is what often prevents us from succeeding. Have you ever not asked someone on a date for fear of them saying no? Or not applied for a job because you feared failure? This is the subconscious mind at work. If we do not have an image of our success in the unconscious mind, achieving consistent success is practically impossible.

Did you know that your brain is constantly changing? The conscious and subconscious minds are carefully wired together. Old connections are continually breaking and new ones forming. In fact, one of the things that determines how these connections form are your thoughts. You can use your conscious mind to shape your unconscious mind by overriding it. This is not an easy process. It requires consistency. But it can be done.

How do you rewire your mind for success? The process is quite simple:

1. Decide today what you want in life.
2. Envision yourself as obtaining that goal.
3. Find techniques that work for you such as meditation and affirmations.
4. Begin moving towards your goals, celebrating your progress along the way.
5. Remember that failures are simply ways to learn, further teaching your mind to pursue success.

Once you begin training your unconscious mind to support your goals and desires, you will be on the way to success. Your brain will start building new connections that empower you to pursue your goals. Your fear and anxiety will diminish. In their place, you’ll find confidence and resolve. Remember that this must be a continuous, active process. Keep it up and you’ll reach your dreams!

]]>https://karepsychology.com.au/the-conscious-and-subconscious-mind/feed/0Just Breathehttps://karepsychology.com.au/just-breathe/
https://karepsychology.com.au/just-breathe/#commentsThu, 16 Aug 2018 07:30:47 +0000https://karepsychology.com.au/?p=214583Breathing is a function that we subconsciously perform, continuously from the second we are born. During my recent studies

An amazing gift we carry with us at all times is the power of our breath.

Breathing is a function that we subconsciously perform, continuously from the second we are born. During my recent studies and work as a psychologist, I have noticed how much our breath can help us in the most stressful and difficult times.

When life gets rough, we tend to take short, shallow breaths from our chest which actually exacerbates many of the physiological symptoms of anxiety e.g. racing thoughts, sweaty palms or forehead, trembling and a racing heart. It is in these times that we can use the power of our breath to help regulate our bodies and induce a state of relaxation. Psychologist Dr Russ Harris describes the breath further by saying “It’s like an anchor in the midst of an emotional storm: the anchor won’t get rid of the storm, but it will hold you steady until it passes.”

Russ Harris, also the founder of Acceptance and Commitment Therapy states that one of the most common misbeliefs in society is that “we believe we are always meant to feel happy.” This is not actually the case, and to put it simply, life involves pain and there is no escaping it. According to Russ, with the best and most beautiful things in life comes the challenges. Mindful breathing is one simple tool we can use any place and anytime to support us and help us get through the challenges.

Diaphragmatic breathing, is when we take slow, mindful inhalations with the belly expanding. We can feel the gentle rise and fall of our abdominal area as we breathe. This sends a message to our brain that adrenaline is no longer required. Gradually, we become physically more at ease and as a result can think more clearly.

In sessions with many clients, I instruct an activity whereby we time a minute and count how many breaths the client takes. I then teach the clients how to use diaphragmatic breathing and we time another minute, where the goal is to achieve between 6-9 slow breaths. It is amazing to me how much of a difference I notice in the client’s presentation and usually the feedback is “Wow, I feel more relaxed and calm.”

With many of my clients, we set goals to practice this breathing for 5 minutes per day. The aim of this exercise is so that this healthy breathing style eventually becomes their natural breathing rate and style, and also in times of distress and anxiety-provoking situations clients have this as a tool to use.

]]>https://karepsychology.com.au/just-breathe/feed/1The Gonski Curriculum Change: Bringing The Australian Education System Out Of The Dark Ageshttps://karepsychology.com.au/gonski-curriculum-change-bringing-australian-education-system-dark-ages/
https://karepsychology.com.au/gonski-curriculum-change-bringing-australian-education-system-dark-ages/#respondThu, 10 May 2018 09:00:46 +0000https://karepsychology.com.au/?p=214558Recently, I had the opportunity to visit Melbourne’s independent Montessori school to conduct further research into the need for a reformed education system.

]]>Recently, I had the opportunity to visit Melbourne’s independent Montessori school to conduct further research into the need for a reformed education system. It was a rather serendipitous occasion, as just before I arrived, news broke that David Michael Gonski had called for a school curriculum change. The businessman and education advocate’s report detailed the shortcomings of the Australian education system and suggested reforms to address these.

The Gonski 2.0 report

Gonski’s report calls for a modernised, ’bottom-up’ approach where the focus is on the child’s individual needs — compared to an Industrial era, rigid ‘top-down’ model where there’s a one-size-fits-all approach to learning.

The three priorities detailed in the report are:

-Deliver at least one year’s growth in learning for every student, every year.

-Equip every student to be a creative, connected and engaged learner in a rapidly changing world.

Some of the stand-out recommendations from the report include:

-Develop evidence-based tools and resources to assist early childhood education providers, primary, and secondary schools to implement best practice approaches to supporting parents and carers to engage in their children’s learning throughout their education.

-Ensure all students have the opportunity within schools to be partners in their own learning.

-Develop a new online and on-demand student learning assessment tool based on the Australian curriculum learning progressions.

-Revise the structure of the Australian curriculum progressively over the next five years to present the learning areas and general capabilities as learning progressions.

What Montessori gets right

Gonski’s suggested reforms strongly align with the philosophy of the Montessori education system. In visiting the school, I witnessed first hand the positive impact a forward-thinking approach to education can have on children. I saw a hands-on learning environment where each child’s individuality is respected and independence, freedom within limits and a sense of world order are fostered. The Montessori philosophy is grounded in nurturing intellectual, emotional, social, spiritual, and physical growth for the development of well-rounded children.

All classes are multi-age, as there’s a strong belief that a child’s learning development isn’t based on age alone. This gives each child the opportunity to learn from others and the flexibility to develop their personality at their own pace, both socially and intellectually. Children usually stay with the same teacher for three years, leading to strong teacher-student bonds and a deep understanding by the teacher of individual student characteristics. The children appeared to be happy and engaged and I was extremely impressed by how welcome all staff and students made me feel.

What needs to change?

Of course, no one education system is perfect. I believe that a well-informed and carefully advised system that draws on the strengths from various approaches is what is required to create a brighter future for our children. Most importantly, there needs to be greater focus on self-development, not just academic performance.

In Napoleon Hill’s bestselling book, Think And Grow Rich, he expressed a belief that his secret formula for success should be taught in all public schools and colleges. He states that if it were properly taught, it would revolutionise the entire education system and even reduce the time spent at school.

Indeed, a successful mindset and understanding of the power of a mind are essential to prepare children for the modern world. With children now having online careers from a young age, we need to be helping ALL students meet their potential. In the age of entrepreneurship, self-development and self-improvement, it’s crucial to facilitate the process for all children with equal access.

I recall being a bright-eyed, enthusiastic high school student when my careers counsellor asked me what I wanted to do once I graduated. Much to her surprise, the word ‘psychiatrist’ came out of my mouth. I was taken aback when she told me it was too hard and involved too much study. While this may seem shocking to us these days, the same dismissive attitude is still present in schools today. Children are labelled ‘difficult’ and removed from the classroom when they can’t keep up, or chastised for not being good at maths, even though they’re brilliant at English.

We need to stop trying to fit our students into a square mould. Everyone has individual needs and strengths and by paying attention to these, we can allow each and every child to live up to their full potential. In doing so, the benefits for our nation would be far-reaching. It would likely lead to a reduction in crime, mental health would go from dis-ease to at-ease, rates of unemployment would go down and much more.

What can we do?

While Gonski’s report has outlined the blueprint for a modernised education system, it is now in the government’s hands to allocate funding and unroll these changes. However, that doesn’t mean that we have to sit back and do nothing while we wait. Just by familiarising ourselves with the changes that are to come, students, parents and teachers alike can be ready to embrace the new age of education.

Parents must also be aware of their rights. The schools in their catchments areas are not the only education options for their children and there are other alternatives that may offer a more progressive education model.

I invite all parents, students and teachers to make a commitment to reform. You can read Gonski’s full report here.

]]>https://karepsychology.com.au/gonski-curriculum-change-bringing-australian-education-system-dark-ages/feed/0A drug-free solution to learning and behavioural difficultieshttps://karepsychology.com.au/drug-free-solution-learning-behavioural-difficulties/
https://karepsychology.com.au/drug-free-solution-learning-behavioural-difficulties/#respondFri, 09 Feb 2018 06:50:38 +0000https://karepsychology.com.au/?p=214543Is your child falling behind at school? Or perhaps their teacher has expressed concern about their behaviour in class. As a parent, it can be upsetting and frustrating when you feel like you’re doing all the right things at home, but your child is still struggling or acting out. In this situation, it’s important not […]

Or perhaps their teacher has expressed concern about their behaviour in class. As a parent, it can be upsetting and frustrating when you feel like you’re doing all the right things at home, but your child is still struggling or acting out. In this situation, it’s important not to blame yourself. Often, there is an explanation for this behaviour.

According to a recent study from Young Minds Matter, almost one in seven 4-17 year olds have experienced a learning disorder in the last year, which is equivalent to 560,000 Australian children and adolescents. Students with learning disorders were found to score lower on average in NAPLAN tests, have more absences from school and have a lower levels of connectedness and engagement with school work. ADHD (Attention Deficit Hyperactive Disorder) was found to be the most common childhood disorder among children and adolescents.

At the same time, research shows that approximately 4% of Australian children have learning difficulties. These are different to the learning issues caused by developmental disorders like autism and can include:

Dyslexia: A condition that affects reading and language-based processing skills

Auditory Processing Disorder: A condition that affects how sound that travels unimpeded through the ear is processed or interpreted by the brain

Dyscalculia: A learning disability that affects a person’s ability to understand numbers and learn math facts

So, how can parents or teachers tell if their child or student is struggling with learning or behavioural difficulties? It’s important to look out for these signs.

Signs your child may have a learning difficulty:

They have difficulty with reading or writing

They have difficulty understanding words or concepts

They have inconsistent or poor academic performance

They have difficulty remembering information

They have difficulty with numbers or concepts related to time

They struggle to follow simple directions

They do not feel confident about their schoolwork

Signs your child may have behavioural problems:

They have difficulty completing tasks

They have a tendency to interrupt others

They are forgetful and have trouble getting organised

They have a tendency to act inappropriately in social situations

They have difficulty following or remembering instructions

They daydream or fidget excessively

Often, there is overlap between the signs of learning and behavioural difficulties, so it’s important to visit a child psychologist for an assessment.

Treatment options

When your child is struggling with learning or behavioural difficulties, the obvious solution may seem like medication. However, medications for neurodevelopment disorders simply treat the symptoms, not the cause. As soon as the child stops taking the medication, the same issues come back. There are also various side effects associated with these types of medications, including insomnia, stomach issues, mood changes or dizziness. Scientists are also still not entirely certain of the impact that these types of medication can have on young brains.

Luckily, drugs aren’t the only treatment options for behavioural or learning difficulties. Cogmed Working Memory Training is an evidence-based program which can help children, adolescents and adults improve their attention by training their working memory.

What is working memory?

Think of working memory as the search engine of the mind. It’s what allows you to keep information ‘online’, manipulate it and use it in your thinking. Working memory is responsible for responding to stimuli and taking action. Without sufficient working memory, children have trouble paying attention, staying on task, following instruction and remembering information — making it a common factor in most learning and behavioural disorders or difficulties.

This video from Dr. Susan Gathercole is a great 3-minute explanation of working memory:

As Learning Discoveries puts it, “it is it our working memory capacity that determines our cognitive performance and how quickly we learn new tasks.” The good news is, your working memory can be trained — which is where Cogmed comes in.

How does Cogmed work?

Cogmed is based on the work of Dr Torkel Klingberg and his colleagues at the Karolinksa Institute, Stockholm, Sweden. It combines cognitive neuroscience with innovative computer games to improve attention problems caused by poor working memory. It consists of 25 training sessions, each 30-45 minutes long, over a five week period. Each session consists of a selection of various tasks that target the different aspects of working memory. Cogmed training is structured and intensive and must be done under the guidance of a qualified coach like our Educational & Developmental Psychologist Maria Karefilakis.

Research shows that after Cogmed training, children showed significant improvements in assessment marks, working independently, using appropriate social skills, remembering instructions and finishing assignments.

While most of us have limitations to our working memory, severe difficulties with it can dramatically affect a child’s confidence, school performance and social abilities.

If you believe your child would benefit from Cogmed or further assessment, use our questionnaire to do a quick self assessment. At the end of the questionnaire you can enter your details to have us call you back.

]]>https://karepsychology.com.au/drug-free-solution-learning-behavioural-difficulties/feed/0Why Giving Yourself Permission Is The Key To Living An Authentic Lifehttps://karepsychology.com.au/giving-permission/
https://karepsychology.com.au/giving-permission/#commentsFri, 08 Dec 2017 00:38:48 +0000https://karepsychology.com.au/?p=289Have you ever avoided taking up a new hobby, because you were concerned about what your friends and family might think if they found out? Or perhaps you’ve wanted to put your hand up for an opportunity at work, but decided not to out of embarrassment? Often, we avoid doing the things we want to, […]

]]>Have you ever avoided taking up a new hobby, because you were concerned about what your friends and family might think if they found out? Or perhaps you’ve wanted to put your hand up for an opportunity at work, but decided not to out of embarrassment? Often, we avoid doing the things we want to, because we’re waiting for the people around us to give us permission.

But the thing is, we’re going to be waiting a very long time — because that day never comes. There’s no envelope that arrives in the mail, cordially inviting you to chase your dreams. There’s no engraved trophy that deems you worthy of living the life you want to. Put simply, nobody is ever going to give you permission to be yourself. That’s why you need to give yourself permission.

By doing this one simple action, it will flick a switch in your mind. You’ll finally have the courage to be your most authentic, vulnerable self and live a life that fulfills your purpose. In social scientist Brené Brown’s book The Gifts of Imperfection, she describes what happens when she finally decided to give herself permission. “Nothing has transformed my life more than realizing that it’s a waste of time to evaluate my worthiness by weighing the reaction of the people in the stands,” she says.

This permission exercise can be applied to just about anything — whether it’s giving yourself permission to be creative, make mistakes or even just be happy. For Brené Brown, it was giving herself permission to be ‘uncool’. During an Oprah appearance, she describes how people often ask her why she always wears jeans or a denim jacket. She explains that it’s because she needs pockets to carry her ‘permission to be uncool’ slips. “You have permission to be excited when you meet Oprah. You have permission to be giddy. You have permission to laugh. You have permission to ask for a picture. You have permission to be completely uncool,” she says. In doing so, she’s allowing herself to live her truth by being her authentic self.

How to give yourself permission

How you go about giving yourself permission is entirely up to you. Personally, I keep a blackboard next to my bed that says ‘giving yourself permission.’ That way, I’m reminded upon waking every day to give myself permission to live my life exactly as I want to.

Another great way to do it is by using our permission slip pads. You can — and should — fill out as many as you like, for each thing you’d like to give yourself permission for. The sky is the limit! Whether you carry them around like Brené or simply keep them in a spot you’ll see them every day (for example, on your mirror), they’ll serve as a daily reminder to love thyself exactly as you are.

]]>https://karepsychology.com.au/giving-permission/feed/2HOW TO BREAK FREE FROM BEING A SLAVE TO YOUR OWN MINDhttps://karepsychology.com.au/how-to-break-free-from-being-a-slave-to-your-own-mind/
https://karepsychology.com.au/how-to-break-free-from-being-a-slave-to-your-own-mind/#respondTue, 14 Nov 2017 12:18:44 +0000https://karepsychology.com.au/?p=272By Maria Karefilakis If you are anything like many of my clients, you will have moments where it feels like your mind is consistently commenting, judging and having opinions about you, your behaviours, your feelings, etc to the extent that it feels like it will never shut up. Well, today I am going to share […]

If you are anything like many of my clients, you will have moments where it feels like your mind is consistently commenting, judging and having opinions about you, your behaviours, your feelings, etc to the extent that it feels like it will never shut up.

Well, today I am going to share with you exactly why that happens and how to break free from being a slave to your own mind.

It starts by understanding that we cannot silence our minds to completely switch off. The good news however is that we can start to better understand how this all works so we can create a more fulfilling everyday life without buying into the thoughts that can be destructive to us.

Let me introduce you to Mind 1 and Mind 2

When you think to yourself ‘Why am I reading this article’ or maybe ‘I wonder whether this is article is going to turn out to be helpful’……have you ever wondered who is listening to your thoughts? Well, that is the Observing Mind.

Mind 1 – The Observing Mind

The Observing Mind put simply is watching your thoughts

Mind 2 – The Thinking Mind

Firstly, let me highlight that the thinking mind is what causes us problems and internal pain and suffering that is not always within our control. The thinking mind is the internal voice, the voice that is always talking to us.

It talks to us every moment of every day. It is the mind that keeps us awake at night, the voice that stops us from completely hearing the person talking, reminding us what we need to do when we get home from work and so on… it never ends so much so that my clients often express a desire to ‘flick the switch’ in order to get it to stop.

It is the voice that obsessively thinks that you failed your exam, that the girl won’t return your call because of what you did or didn’t say and it leads you to believe it true.

The Thinking mind is our default mind. It is analysing, telling stories, creating stories and judging. The observing mind does not engage in any of this.

The point to highlight is that the Observing Mind and Thinking Mind create emotional distress when they are FUSED together. The way to have relief is to be able to master separating the two minds.

The moment you accept everything that you’re Thinking Mind is telling you is when you become a slave to this mind. This is not going to lead to fulfilment or emotional relief. For example: Your Thinking Mind might judge you as unattractive, even though it might not be true.

A way to defuse and display acknowledgment is to speak to yourself as the Observer;

“I am having the thought that… I am not good enough” or ….” that I’m not attractive”

Or maybe the thought is related to a feeling

“I am feeling…angry”

This technique is part of Acceptance and Commitment Therapy (ACT) which is all about ACCEPTING what is out of your control and COMMITING to actions that can benefit us in life.

With an understanding of the two minds, ACT teaches you the skills to deal with unpleasant thoughts and feelings so that the THINKING MIND will have less of a hold on your life.

If you find it difficult to let go of thoughts you may benefit from seeing a psychologist. The process can be facilitated in therapy by an experienced psychologist.

Increasingly Attention Deficit/ Hyper Activity Disorder (ADHD) is being recognised as a disorder that can stay with a person past childhood and into adult life. A recent study states that up to 75% of children with ADHD will continue to experience significant disruption from the disorder as adults. Dr. Russell Barkley, author of Taking Change of Adult ADHD, has described how the disorder can manifest as “nearsightedness to the future”. As a result of difficulties with impulsive control, adults with ADHD can make choices that are fundamentally out of line with their best interests, personal values and long-term career or relationship prospects. Adults with ADHD can make decisions in the short term that bring exasperation, stress and pain to the people most important to them. Due to a lack of awareness about ADHD in years gone by, many adults with the disorder have gone through their lives unaware that the chaos and frustration they are experiencing is due to undiagnosed and untreated ADHD. For adults with undiagnosed ADHD, difficulties consistently meeting their professional and personal obligations can be misunderstood as proof that they are lazy, inconsiderate or selfish. The misinterpretation of ADHD symptoms as evidence of a personal moral failure can often date back to childhood and contribute to low-self esteem and negative self-perception. For adults with previously undetected ADHD, it is never too late to seek out a diagnosis and treatment.

Here are 8 potential warning signs of Adult ADHD:

1. Chronic disorganisation

Do you have constant trouble meeting deadlines despite the very best of intentions? Is your to-do list a source of near constant dread, with the adding of new items inevitably outpacing your ability to get tasks crossed off? Individuals with ADHD have significant impairments with Executive Functioning – planning ahead, balancing time, self-motivating and focusing on the task at hand. Difficulties with Executive Functioning can result in people with ADHD feeling overwhelmed, disorganised and undependable.

2. Lateness:

Do you more often significantly underestimate how long a task is going to take? Do you find it a constant challenge to keep to a tight schedule? In the busy modern world, many people are time-poor and have to work hard to maintain the punctuality that is expected by both professional colleagues and loved ones. However, if the struggle with timekeeping has been a lifelong problem for you, with your inability to adequately plan your time having significant negative consequences to your education, employment and relationships, this could be an indicator of undiagnosed ADHD.

3. Distractibility or Trouble staying on task

Did you set out this afternoon to do the ironing, but before you had finished this task you found yourself rearrange the bookshelfs, and before this new task was finished you found yourself sorting out your iTunes music library? A key symptom of ADHD is being easily distracted with attention being easily drawn away from the task at hand. Many adults with ADHD display an ongoing pattern of unfinished projects and goals not fully realised.

4. Restlessness

Do you find it difficult to sit still for long periods of time? Do you find yourself taking unnecessary trips to the bathroom during university lectures, or do you often feel the need to leave your workstation to take an impromptu walk around the office? Many people with ADHD find it exceedingly difficult to remain still without being restless or fidgeting for any length of time.

5. Poor Listening Skills

Poor impulse control can result in adults with ADHD talking over others or finishing people’s sentences. Many people with ADHD may have difficulty listening attentively or retaining information, even when they know they are receiving information important to their welfare, success and comfort.

6. Relationship Difficulties

Adults with ADHD can have trouble remembering important dates or keeping in mind previous commitments, all of which may be interpreted by partners as either a lack of commitment or respect. Along with poor or inconsistent listening skills, this can cause friction and distress to even the most valued interpersonal relationships.

7. Recklessness behind the wheel

Are you often surprised when a concerned passenger notes how fast you are driving? Do you find yourself checking something on your phone while driving, although if you saw another driver doing the same you would be appalled at their irresponsibility? Lack of concentration, high distractibility and a tendency to act on impulse without reviewing the consequences can lead to individuals with ADHD making poorly considered and potentially dangerous choices when behind the wheel.

8. Difficulty managing finances

Many individuals with ADHD report being prone to spending money recklessly on impulsive purchases. Adults with ADHD have a tendency to act quickly without adequately thinking through the long term repercussions. Such impulsiveness can lead to serious difficulties managing personal finances and cash flow.

For adults struggling to manage undiagnosed ADHD, an evaluation by a trained medical professional could be the beginning of a new stage in life. Years of living with an undetected ADHD can result in shame and low self-esteem until a diagnosis provides clarity, making sense of why seemingly simple things have been hard for so long. If you suspect that you may have ADHD, speak to your doctor about your concerns and request a referral for a full ADHD evaluation.

]]>https://karepsychology.com.au/adult-adhd-potential-signs/feed/0Can’t sleep? A simple change to your bedtime routine might be just the solutionhttps://karepsychology.com.au/cant-sleep-a-simple-change-to-your-bedtime-routine-might-be-just-the-solution/
https://karepsychology.com.au/cant-sleep-a-simple-change-to-your-bedtime-routine-might-be-just-the-solution/#respondThu, 10 Aug 2017 03:21:05 +0000https://karepsychology.com.au/?p=244Do you toss and turn all night? Lie awake wondering when you’ll fall asleep? A simple change to your bedtime routine can make a huge difference. You’re probably thinking, yeah right “in your dreams”. Cut back on caffeine, alcohol and nicotine Relying on caffeine such as coffee, tea, chocolate and cola when you’re tired can […]

Cut back on caffeine, alcohol and nicotine

Relying on caffeine such as coffee, tea, chocolate and cola when you’re tired can stimulate your brain and prevent you from falling asleep. So choose decaffeinated or herbal varieties instead. Similarly, having that nightcap or late night cigarette to unwind can be detrimental to your sleep. As an alternative, try listening to calming music, reading a book, having a bath or meditating.

Screen-free time

Watching TV, playing computer games and checking your phone all involve blue light which can actually speed up your brain. Introducing an hour of screen-free time before bed can help naturally prepare your brain and body for sleep.

Say no to naps

Taking a nap during the day can seem like a great way to catch up on lost sleep but can upset your body’s sleep-wake cycle. Instead of taking a nap, opt to do a relaxation exercise and stick to a consistent wake- and bedtime routine as this will help regulate your body to its natural rhythm.

Stress less about the clock

Checking the clock when you’re in bed can stress you out about not sleeping. So cover up that clock and try focusing on something else. Lying in bed visualising a peaceful place, breathing deeply or relaxing your muscles are just as good as sleeping.

Sleep friendly bed and bedroom

It’s important that your bed and bedroom are conducive to sleep. For example, make sure your bed is used for sleep and sex only and your pillow and mattress are comfortable. Lastly, make sure your bedroom’s dark and quiet enough and not too hot or cold.